Centenarians Stay Fit Without Gyms: Tips for Longevity

• Research has shed light on the habits of centenarians who have lived past 100.

• Many of them kept fit without gym memberships.

• Integrating movement into daily activities is a primary strategy.

For those who find traditional workouts unappealing but seek the health benefits of exercise, it’s reassuring to learn that many centenarians have managed to maintain fitness without ever entering a gym. Deborah Szekely, 102, who runs a ranch in Baja California, Mexico, emphasizes the importance of pushing yourself, getting your heart rate up, and breaking a sweat. She believes these are key indicators of a good workout.

It’s important to note that it’s never too late to start exercising. A 2023 study by researchers at Duke Kunshan University in China revealed that older adults who remained physically active lived longer than those who were inactive, even if they started exercising later in life.

Here’s how some centenarians have managed to stay fit:

1. Walking

Walking is a low-impact exercise with numerous health benefits. Louise Jean Signore, 112, New York’s second oldest person, practices walking daily in local parks. She still manages to get her steps in, whether it’s outdoors or inside her hallway. Another centenarian, Pearl Taylor, who lived in Ohio until the age of 103, enjoyed walking around her local Walmart for two hours every weekend.

A 2023 review of studies in the journal GeroScience found that regular walking can reduce the risk of cardiovascular disease, type 2 diabetes, cognitive impairment, and dementia. Additionally, it improves mental well-being, sleep quality, and longevity.

2. Cycling Instead of Driving

Martin McEvilly, Ireland’s oldest man when he passed away at 108, never owned a car. Cycling served as his primary mode of transportation until he was 99. Even after giving up daily cycling, he continued using an exercise bike until he was 105. A 2023 study in Frontiers in Sports and Active Living highlighted the benefits of regular cycling, including improved mental well-being, a lower mortality rate, and a reduced risk of hypertension and type 2 diabetes.

3. Making Exercise Social

Katie MacRae, a 107-year-old living in Queensland, Australia, regularly engages in social activities such as playing bowls with her fellow care home residents. Another centenarian, Janet Gibbs, played golf until she was 86. The social aspect of exercise is important for longevity. Professor Rose Anne Kenny, chair of medical gerontology at Trinity College Dublin, argues that social interaction is more critical for longevity than exercise or a healthy diet.

4. Building Exercise into Daily Activities

Many centenarians found a way to incorporate physical activity into their daily routines. Martin McEvilly, who spent his days working on his family farm, engaged in activities like cutting turf, trimming plants, and gathering moss for animal bedding. Even people with sedentary jobs can integrate movement into their day. A 2023 study in the British Journal of Sports Medicine found that just 20 minutes of moderate to vigorous exercise daily can offset the negative effects of sitting all day. Simple activities like doing chores, walking briskly, and gardening can contribute to better health.

Katie MacRae credits activities like gardening for her longevity. These daily tasks are a part of her routine and help her stay active and healthy.

Conclusion

The secrets to longevity often lie in simple, everyday activities. By incorporating just a bit of movement into your day, you can reap significant health benefits. Whether it’s walking, cycling, or engaging in social activities, the key is to stay active and enjoy the process. Start small and gradually build up to more strenuous activities. Your body will thank you, and you’ll be on your way to a healthier, longer life.

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